High blood pressure, also known as hypertension, is a significant health problem. Practicing physical activities can help control it. You can opt for Tai Chi to reduce blood pressure.
Do you want to maintain good cardiovascular health? Next, it’s important to focus on your blood pressure, which is a vital indicator of your overall health, including your heart. It’s a measure of how hard your blood pushes against your artery walls as your heart pumps it throughout your body. This pressure is necessary to ensure that oxygen and nutrients reach all parts of the body. High blood pressure (hypertension) can damage the arteries and lead to serious health problems such as heart disease, stroke, kidney damage and vision loss. You can opt for Chinese martial art to control your blood pressure. Try Tai Chi to reduce blood pressure, as it may be more effective than aerobic exercises.
What can happen if blood pressure is high?
Blood pressure is measured using the top and bottom numbers:
- The top number or systolic pressure measures the pressure in the arteries when the heart beats.
- Diastolic pressure or the bottom number allows you to know the pressure in the arteries when the heart rests between beats.
Blood pressure is classified into different ranges to help determine the level of risk. According to the National Heart, Lung, and Blood Institutenormal is when it is less than 120/80 millimeters of mercury (mmHg), and elevated when the systolic pressure is between 120-129 mmHg and diastolic less than 80 mmHg. “Anything above 120/80 mmHg is a signal that blood pressure is higher than normal and may need to be monitored or managed to prevent complications,” says cardiologist Dr. Abhijit Borse.
High blood pressure puts more pressure on your blood vessels as well as the heart. Over time, this can damage the circulatory system and other vital organs, leading to serious health problems:
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1. Heart Disease and Heart Failure
High blood pressure increases the workload of the heart, causing it to thicken and become less efficient. This condition, called left ventricular hypertrophy, can lead to heart failure over time. “In addition, high blood pressure can accelerate the buildup of plaque in the arteries, thereby contributing to coronary heart disease and increasing the risk of heart attack,” explains the expert.
2. Stroke
High blood pressure is one of the main causes of strokes. When blood pressure is high, it can weaken the arteries in the brain, increasing the risk of blockage or bursting, leading to a stroke that can lead to permanent brain damage, disability, or death.
3. Kidney damage
The kidneys are quite sensitive to changes in blood pressure. High blood pressure can damage the small blood vessels in the kidneys, reducing their ability to filter waste from the blood. This can lead to chronic kidney disease or even kidney failure, requiring dialysis or kidney transplantation.
4. Vision loss
High blood pressure can affect the eyes by affecting the blood vessels in the eyes and causing hypertensive retinopathy. “Over time, this can lead to vision problems and even blindness if not treated in time,” says Dr. Borse.
Tai Chi to reduce blood pressure
Tai Chi, a practice that originated in China as an ancient martial art, involves slow, gentle movements. It also focuses on a meditative state of mind as well as controlled breathing, according to US. National Center for Complementary and Integrative Health.
Today, many people consider it a low-impact exercise in which the muscles are relaxed, the movements are circular, and the joints are not fully extended, according to the Harvard Health Publications.
One of its health benefits could be lowering blood pressure. For a February 2024 study published by Open JAMA NetworkChinese researchers assigned 342 adults with prehypertension, mostly aged 40 and older, to one of two interventions. About half of the participants did aerobic exercise, including brisk walking, jogging and cycling. The rest of the participants were trained in the practice of Tai Chi. After 12 months, those who practiced Tai Chi saw their blood pressure drop more sharply than those who practiced aerobic exercise.
Another study, published in the International Journal of Nursing Studies in 2018, Tai Chi was found to be more effective than brisk walking in reducing blood pressure.
“Tai Chi involves slow, flowing movements so older people and people with movement difficulties can perform it and it can help them relieve stress and blood pressure,” says Dr. Borse.

What are the ways to lower high blood pressure?
Here are several effective ways to naturally lower blood pressure:
1. DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to reduce blood pressure. “This involves eating more vegetables as well as whole grains, lean proteins, fruits and low-fat dairy products. Eating less sodium, red meat and sugary foods are also part of the diet,” explains the expert.
2. Increase your potassium intake
Potassium is essential because it helps balance sodium levels in the body and can reduce blood pressure. Eat foods rich in potassium, which means bananas, spinach, sweet potatoes, and avocados should be part of your meals.
3. Reduce Sodium
Eating too much salt (sodium) can cause your body to retain fluid and lead to increased blood pressure. “Don’t use table salt and try to eat less than 1,500 mg of sodium per day to control blood pressure,” says the expert.
4. Lose excess weight
Carrying extra weight puts extra strain on your heart, increasing your risk of high blood pressure. Losing even a small amount of weight can have a noticeable effect on your blood pressure. You need to focus more on your waistline, as excess fat around the waist (abdominal obesity) is particularly harmful to heart health.
5. Reduce alcohol consumption
Drinking alcohol on special occasions is no big deal. “But drinking too much alcohol every day can raise your blood pressure and increase your risk of hypertension,” explains the expert. So, just drink one glass a day.
6. Manage stress
If stress is chronic, it can contribute to high blood pressure by causing the body to release stress hormones. They temporarily increase the heart rate and constrict blood vessels. Over time, these effects can lead to prolonged high blood pressure. “Practices such as deep breathing, meditation and progressive muscle relaxation can help reduce stress and lower blood pressure,” explains the expert.
7. Get quality sleep
Poor sleep or sleep disorders, such as sleep apnea, can lead to high blood pressure. “Sleep is the time when the body regulates hormones while maintaining heart health,” explains Dr. Borse. So, follow a regular sleep routine, avoid screen time before bed, and create a relaxing environment to get good quality sleep.
Tai Chi can help lower blood pressure, but you also need to make lifestyle changes. A healthy diet with less salt and sugar, exercise and stress management can help improve your cardiovascular health.
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